CornstarchCornstarch000000NA0000000.07
Tapioca PearlsDry Tapioca Pearls00.006000.190.011NA5.6000000.15
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour110.140.220.670.390.1NA11000000.26
Corn BranCrude Corn Bran8.930.0220.226.11.40.34NA8.930000.940.670.31
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles00.190.112.40.340.026NA16.30003.166.050.35
Cooked CouscousCouscous, cooked00.280.124.41.660.23NA670000.580.450.38
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled35.70.860.5115.82.430.89NA1460180NANA0.39
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted36.20.990.58182.441NA143018.40NANA0.39
White Canned HominyHominy, canned, white00.0210.0420.231.070.035NA6.9402.100.351.40.49
Yellow Canned HominyHominy, canned, yellowNA0.0210.0420.231.070.035NA6.94000NANA0.49
Cooked Rice NoodlesRice noodles, cooked00.0830.0190.330.0510.028NA4.630000.1400.53
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds3.360.0380.0580.320.0630.041NA1000.340NANA0.56
Cooked Corn PastaCooked Corn Gluten-free Pasta120.210.0912.20.510.23NA2400NANANA0.61
Chow MeinChow Mein Chinese Noodles00.60.425NA0.046NA1330000.885.630.61
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour15.20.340.112.630.910.51NA34.60000.580.420.64
CornYellow Corn Grain 150.530.284.970.580.85NA260000.670.410.66
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry00.140.0371.230.690.07NA19.7000NANA0.67
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry12.60.320.123.40.680.29NA3500NANANA0.68
Dry Rice NoodlesRice noodles, dry00.0430.0230.30.070.021NA4.120000.1500.68
CornmealWhole-grain Yellow Cornmeal150.530.2850.590.42NA34.50000.580.410.69
Cashew ButterPlain Cashew Butter no Salt00.270.161.361.020.21NA58000NANA0.69
Roasted CashewsDry Roasted Cashew Nuts00.170.171.21.060.22NA600000.830.20.72
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg00.730.65.40.60.11NA17300NANANA0.78
Peeled European ChestnutsPeeled Raw European Chestnuts2.550.370.0412.81.20.9NA14801030NANA0.86
Enriched SemolinaSemolina, enriched01.130.798.30.810.14NA2540000.36NA0.86
SemolinaSemolina, unenriched00.390.114.60.810.14NA100000NANA0.86
BrazilnutsDried Brazilnuts00.470.0270.220.140.077NA16.700.5304.300.93
Almond pasteNuts, almond paste00.090.451.550.120.039NA79.700.11014.800.93
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour01.080.688.10.60.06NA2510000.320.410.94
Wheat FlourUnenriched All-purpose White Wheat Flour00.160.0551.70.60.06NA35.70000.0820.410.94
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked00.0760.130.370.660.05NA7.63000NANA0.96
Cooked PastaPasta, cooked, unenriched, without added salt00.0630.0631.270.350.16NA220000.1901
Dry CouscousCouscous, dry00.220.14.641.650.15NA26.6000NANA1.04
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes00.0160.0160.760.150.033NA3.3000001.05
Pearled BarleyCooked Pearled Barley00.340.258.40.550.47NA650000.0413.251.05
Pistachio NutsRaw Pistachio Nuts23.20.780.141.160.461.5NA45.50502.55NA1.07
Roasted PistachiosDry Roasted Pistachio Nuts11.40.610.21.20.450.98NA44.602.6201.911.51.1
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2.380.550.0714.60.230.32NA910001.3301.14
Cooked MilletMillet, cooked00.450.345.60.720.45NA800000.0841.261.14
Dried BeechnutsNuts, beechnuts, dried00.260.320.760.80.59NA98013.5NANANA1.16
TahiniSesame Butter from Roasted Kernels2.521.030.44.580.580.13NA82.40000.2101.22
Dry PastaDry Unenriched Pasta00.120.0812.30.580.19NA24.30000.150.131.24
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels2.651.060.414.80.60.13NA84.70000.2201.26
Millet FlourMillet flourNA0.540.0967.881.660.49NA55NA0NA0.141.051.3
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked00.240.0742.91.10.14NA9.46000NANA1.3
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked00.10.0671.51.10.13NA5.150000.2101.35
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenrichedNA0.0770.0621.541.530.23NA7.7000NANA1.37
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked00.630.0625.741.530.23NA227000NANA1.37
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared00.30.03270.230.2NA2820000.0401.4
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry00.810.0676.750.90.6NA3440000.040.131.4
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dryNA0.30.0676.750.90.6NA10.70000.040.131.4
Cooked Wild RiceWild rice, cooked00.260.436.370.760.67NA1290001.22.481.4
Sesame FlourHigh fat Sesame Flour2.852.550.2712.72.80.14NA29.5000NANA1.4
Oil Roasted CashewsOil Roasted Cashew Nuts00.310.191.50.760.28NA21.600.2600.79301.44
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked00.860.0779.41.30.63NA3290000.04101.44
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cookedNA0.30.0779.41.30.63NA120000.04101.44
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked00.790.0675.741.80.24NA323000NANA1.45
Raw Short-grain White RiceRice, white, short-grain, raw, unenrichedNA0.0980.0672.231.80.24NA8.38000NANA1.45
Watermelon Seed KernelsDried Watermelon Seed Kernels00.170.133.20.310.08NA52000NANA1.45
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched00.0770.0621.541.60.19NA7.7000NANA1.45
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked00.640.0627.061.60.19NA223000NANA1.45
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurantNA0.0530.051.87NA0.073NA16.6NANANANANA1.5
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched00.790.0675.741.40.22NA3160000.150.141.5
RiceRaw Regular Long-grain White Rice00.0960.0672.21.40.220110000.150.141.5
Cashew NutsRaw Cashew Nuts00.380.0520.960.780.38NA22.600.4500.81311.5
Barley flourBarley flour or meal00.540.179.10.210.5712.511.60000.833.21.5
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched00.80.0677.071.860.2NA3210000.15NA1.53
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenrichedNA0.0970.0672.221.860.2NA12.5000NANA1.53
Blanched AlmondsNuts, almonds, blanched00.160.62.970.270.097NA41.50002001.56
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled00.480.0731.161.220.9NA149020.50NANA1.6
Dried PilinutsNuts, pilinuts, dried1.40.630.0650.360.330.08NA41.700.42NANANA1.6
Light Rye FlourRye flour, light00.460.131.120.930.33NA32.20001.168.261.63
Rice FlourUnenriched White Rice Flour00.190.0293.541.10.6NA5.460000.1501.64
Barley Malt flourBarley malt flour1.40.430.437.80.80.91NA52.600.8300.793.051.65
Sunflower SeedsDried Sunflower Seed Kernels2.571.270.37.140.971.15NA19401.203001.67
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.0430.135.470.950.45NA19202.2018.5NA1.68
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt00.260.233.45.70.65NA19201.130NANA1.7
Plain Almond ButterPlain Almond Butter no Salt00.0330.762.570.260.08446.74300019.701.74
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled00.390.481.141.20.89NA1460200NANA1.74
Whole Sorghum FlourWhole-grain Sorghum Flour00.460.0856.260.750.45NA35NA1.1NA0.78.91.75
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.0910.216.056.050.69NA20401.2022.42.31.8
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked00.630.055.681.50.36NA2230000.1501.8
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt00.0770.051.541.50.36NA11.50000.1501.8
Wild RiceRaw Wild Rice1.40.160.379.431.50.55NA1330001.152.661.86
Roasted AlmondsDry Roasted Almonds00.06413.040.270.11NA460002001.87
Raw Pearled BarleyBarley, pearled, raw1.420.270.166.540.40.37NA32.70000.0283.131.88
AlmondsNuts, almonds00.180.983.120.410.1249.2380002201.9
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked00.470.132.581.20.2NA35.4000NANA1.9
BuckwheatBuckwheat00.150.6210.21.80.312743.7000NANA1.9
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.710.194.781.40.36NA89.3000NANA1.92
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)00.05601.60.390.071NA35.502.540NANA1.95
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)00.04501.350.40.071NA3504.240NANA1.98
Coconut MilkRaw Coconut Milk00.05701.650.40.072NA34.806.100.330.222
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)00.05701.660.40.074NA34.702.720NANA2
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.0760.6430.190.097NA22.200021.402.03
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.0450.0740.450.590.22NA6.5801.10NANA2.03
Dried CoconutDried Coconut Meat00.0450.0760.460.610.23NA6.801.1400.330.232.08
Roasted Macadamia NutsDry Roasted Macadamia Nuts00.490.0611.60.420.25NA6.9600.4900.402.1
CoconutRaw Coconut Meat00.0930.0280.760.420.076NA36.704.6600.340.282.1
Whole Sesame SeedsDried Whole Sesame Seeds00.690.223.940.0440.69NA84.60000.2202.15
Vitamins in Top 100 Cereals & Nuts with the lowest Manganese content per 500 kcal
In the above table you can find and compare the amount of vitamins in all cereals & nuts , sorted by least amount of Manganese per 500 calories.
Top 5 cereals & nuts with least amount of manganese per 500 calories are:
- Cornstarch
- Dry Tapioca Pearls
- Cooked Gluten-free Pasta from Corn And Rice Flour
- Crude Corn Bran
- Chinese Restaurant Crunchy Flat Noodles